Once you can complete the exercises that are found in the beginners section, you should implement some of the following intermediate level exercises gradually into your exercise routine.
Try and spend a little more time with your warm up, what will always be good, is if you could spend 10 - 20 minutes fast walking prior to performing these exercises, as this will really help to make the muscles warm, whilst improving your aerobic levels.
Look at performing 8 - 12 repetitions of each exercise or 20 - 30 seconds for the exercises that require timing.
Once you can complete all the exercises, you should look at progressing by repeating them all again, or by taking the number of repetitions up to 15+ with the length of time increasing to 30 - 45 seconds.
If you can again cool down the muscles with some walking for 5 - 10 minutes, this will help stretch them out and reduce muscle soreness.
Complete with cool down stretches and a written note of what exercises you performed and how many.
Whenever you can, try and workout with a partner of similiar fitness ability, even if they only want to do the warm-up walk or lower body exercises, as it will help you stay motivated and possible make you push yourself a little harder.
